CrossFit Toledo – CrossFit
Strength
Overhead Lunge (5×4 climbing)
Conditioning
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Pullups
Squat snatch 75/55
|RX+| please do C2B AND use 115/80
CrossFit Toledo – CrossFit
CFT Barbell Class
Clean and Jerk (2+1)
1 set at 70, 75, 80, 85
3 Position Clean ((1+1+1) @ 70.75, 2@80)
Dip clean, hang clean, clean from the floor
Snatch Grip Deadlift (3×3)
95%
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 26
5 synchronized bear complex 95/65
10 alternating BFB
150 m partner run (score 15 reps)
20 alternating bottom to bottom thrusters
30 donkey kicks
40 cal
CrossFit Toledo – CrossFit
Strength
A: Deadlift (4X3 climbing)
B: Hang Snatch (4X4 climbing)
WOD
Metcon (Time)
Time cap 14
2.5/2 mile bike
60 sit ups
30 ground to overhead 165 | 115/80
Extra Credit
Rest 3 minutes
Toes-To-Bar (Max unbroken)
CrossFit Toledo – CrossFit
Gymnastics
Endurance EMOM x 12
Choose a single movement and a rep scheme you can maintain for all 12 rounds. Add details to comments
Metcon (AMRAP – Rounds)
12 round stamina builder
WOD
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CrossFit Toledo – CrossFit
Weightlifting
Barbell Complex: C + 3 FS (Build as comfortable )
WOD
Metcon (Time)
4 RFT
24 pushups
12 pullups
400m run
Time cap 22
CrossFit Toledo – CrossFit
Strength
A: Bench Press (Daily 3RM)
B: Bench Press (3X3 across at 90% of A)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Amrap 12
15/12/10 cal
12 HSPU
10 Burpee T2B or Burpee T2R
CrossFit Toledo – CrossFit
Strength
Overhead Lunge (4×6 climbing )
WOD
Metcon (Time)
27-21-15-9
Wallballs 20/14
RKBS 53/35
Box jumps 24/20
Time cap 16
CrossFit Toledo – CrossFit
CFT Barbell Class
Snatch (15 min to work up to a heavy single)
Snatch
3 PERFECT singles at a weight of your choosing.
Metcon (No Measure)
Accessory work NFT
3 rounds for QUALITY
-8 rear foot elevated double DB split squats
-10 hollow rocks
-3 tall box jumps
Partner WOD
Metcon (Time)
Time cap 20
50 overhead squats 95/65
40 Synchro bar facing Burpees
40 back rack lunges
30 Synchro BFB
30 power cleans
20 Synchro BFB
20 Synvhro goblet squats 53/35
10 Synchro burpee pull-ups
CrossFit Toledo – CrossFit
Strength
A: Shoulder Press (Daily five RM)
B: Shoulder Press (Daily three RM)
WOD
Metcon (Time)
3 RFT cap 12
20 toes to bar
20 alternating dumbbell snatches 70 | 50/35
CrossFit Toledo – CrossFit
Weightlifting
Hang Power Clean (7×2 climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 14
40 double unders
30 sit ups
20/16/13 cal Row/bike
10 back squats 115/80(No rack)